Need a Change**

**SHRED** · 12-01-2005, 10:37 AM

After 10 weeks of my curent workout It is now time to change. I grabbed this from a animalpak.com. It's very good for what my body requires but I want to see what you guys think....

Monday: Chest/Biceps/Calves

Chest
• Flat Bench Presses: 5 Sets x 8 Reps
• Incline Dumbbell Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Close Grip Bench Presses: 4 Sets x 8 Reps

Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps
• Close EZ Bar Curls: 4 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Tuesday: Legs/Abs

Legs
• Squats: 5 Sets x 8 Reps
• Leg Presses: 4 Sets x 8 Reps
• Stiff-Legged Deadlifts: 4 Sets x 8 Reps
• Leg Extensions: 4 Sets x 8 Reps
• Leg Curls: 4 Sets x 8 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
• Cable Pulldowns: 4 Sets x 8 Reps
• Reverse Barbell Rows: 4 Sets x 8 Reps
• Dumbbell Rows: 4 Sets x 8 Reps
• Barbell Shrugs: 4 Sets x 8 Reps
• Rear Shrugs: 3 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps/Abs

Shoulders
• Rear Military Presses: 5 Sets x 12 Reps
• Front Military Presses: 5 Sets x 12 Reps
• Bent-Over Laterals: 4 Sets x 12 Reps

Triceps
• Nose Breakers: 4 Sets x 8 Reps
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Sunday: OFF

**SHRED** · 12-01-2005, 02:50 PM

Bump - anyone?

**Flexor** · 12-01-2005, 02:54 PM

No, no one.

Dude, its just another one of the hundreds of workouts that you can do. Its not my type of thing personally but if you think it will suit you well then go ahead and do it. For the type of split it is, it seems well worked out but I've got too many issues with it. Fore xample, there is not enough variation in the bi workout and this would be understandable if bis were with back, but they are not

**SHRED** · 12-01-2005, 03:02 PM

Originally Posted by Flexor

No, no one.

Dude, its just another one of the hundreds of workouts that you can do. Its not my type of thing personally but if you think it will suit you well then go ahead and do it. For the type of split it is, it seems well worked out but I've got too many issues with it. Fore xample, there is not enough variation in the bi workout and this would be understandable if bis were with back, but they are not

If no one had any comments then why did you post? I am trying a new workout and asked the board to critique it to see if there is anything noticably wrong with it.

And if you don't have any credible/helpful/USEFUL information as you have displayed, then why even post? You just wasting time......Just move along buddy.....

**Flexor** · 12-01-2005, 03:11 PM

Originally Posted by SHRED

If no one had any comments then why did you post? I am trying a new workout and asked the board to critique it to see if there is anything noticably wrong with it.

And if you don't have any credible/helpful/USEFUL information as you have displayed, then why even post? You just wasting time......Just move along buddy.....

Oh dear, it appears we have a

among us...

The reason for my pathetic post is that I have recently critiqued about ten workout routines, painfully explaining each of my opinions in a repetitive manner. And here you are, unable to think for yourself. Why don't you do some research so that you know what is good. You don't deserve my educated critique mate...

I gave you my opinion anyway, but you had to react like a loser

**SHRED** · 12-01-2005, 03:13 PM

Originally Posted by Flexor

Oh dear, it appears we have a

among us...

The reason for my pathetic post is that I have recently critiqued about ten workout routines, painfully explaining each of my opinions in a repetitive manner. And here you are, unable to think for yourself. Why don't you do some research so that you know what is good. You don't deserve my educated critique mate...

I gave you my opinion anyway, but you had to react like a loser

All I can do is

at this.....

**Flexor** · 12-01-2005, 03:15 PM

Originally Posted by SHRED

All I can do is

at this.....

Then we have something in common, because i am LMAO

Peace bro...i'm sorry usually i would critique for you but i'm knackered from doing it too much. soon others will answer...

**SHRED** · 12-01-2005, 03:18 PM

Originally Posted by Flexor

Then we have something in common, because i am LMAO

Peace bro...i'm sorry usually i would critique for you but i'm knackered from doing it too much. soon others will answer...

No problem brotha - Just know that I do understand it can get VERY frustrating when people post before researching. So I hear where you are coming from.

However this is not the case - thanks anyway bro.

**S.P.G** · 12-01-2005, 03:32 PM

Originally Posted by Flexor

Oh dear, it appears we have a

among us...

The reason for my pathetic post is that I have recently critiqued about ten workout routines, painfully explaining each of my opinions in a repetitive manner

I no how you feel bro.. and sympathies with your situation lol

**Flexor** · 12-01-2005, 03:37 PM

Originally Posted by S.P.G

I no how you feel bro.. and sympathies with your situation lol

Funny how you kept the insult in my quote

Still, peace was made...

I've decided I am going to write an article and post that shit on here sometime in the future. "Flexor's comprehensive guide to the muscular system"

**SHRED** · 12-01-2005, 07:12 PM

Thats great but still no USEFUL info.....

I have given a whole HELL of alot of useful info in the diet forum and the ONE time I post in the workout forum and all I get is sarcasm?

**Keyser Sozey** · 12-01-2005, 07:49 PM

In bold....

Originally Posted by SHRED

After 10 weeks of my curent workout It is now time to change. I grabbed this from a animalpak.com. It's very good for what my body requires but I want to see what you guys think....

Monday: Chest/Biceps/Calves

Chest
• Flat Bench Presses: 5 Sets x 8 Reps I'd replace this w/ dbells. I tore my left pec w/ the bbell flat bench. JMO
• Incline Dumbbell Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Close Grip Bench Presses: 4 Sets x 8 Reps I would drop this, as it is more of a tricep exercise.
Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps
• Close EZ Bar Curls: 4 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Tuesday: Legs/Abs

Legs
• Squats: 5 Sets x 8 Reps I like the reps for squats anywhere b/tween 15-20 reps.
• Leg Presses: 4 Sets x 8 Reps I was doing leg press after squats, however, I choose one or the other now...It's usually squats. Every 4th w/o I'll do leg press.
• Leg Extensions: 4 Sets x 8 Reps I would perform these after squats. Also, I would perform an exercise for the inner quads (I like using the leg press with an open \ / foot placement. I have my feet as high as possible on the platform. Every now and then I'll do that girl machine ( leg ad/abduction?)

• Stiff-Legged Deadlifts: 4 Sets x 8 Reps I would perform the stiff leg deads to the upper shin, and add regular deadlifts to back day.
• Leg Curls: 4 Sets x 8 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
• Cable Pulldowns: 4 Sets x 8 Reps
• Reverse Barbell Rows: 4 Sets x 8 Reps
• Dumbbell Rows: 4 Sets x 8 Reps You could drop this and do heavy ass deadlifts here
• Barbell Shrugs: 4 Sets x 8 Reps
• Rear Shrugs: 3 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps/Abs

Shoulders
• Rear Military Presses: 5 Sets x 12 Reps I don't perform any exercises behind the neck anymore. There is too much risk of injury. Why not switch it to normal military press? Physiologically it works the same area.
• Front Military Presses: 5 Sets x 12 Reps You could switch this to side laterals (db), and complete the angle of work on the delts.
• Bent-Over Laterals: 4 Sets x 12 Reps

Triceps
• Nose Breakers: 4 Sets x 8 Reps
• Dips: 4 Sets x 8 Reps You could drop this and do 1 and 3, or you could switch this and the skullcrushers.
• Tricep Pushdowns: 4 Sets x 8 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Sunday: OFF

I hope this helps

**SHRED** · 12-01-2005, 07:58 PM

Originally Posted by Keyser Sozey

In bold....

I hope this helps

Some very good points bro - your input is really appreciated. I was think the same excact things about your changes on chest and back day.

Good info, thanks bro!